The Zone

Gain A Toned Bum | New Years Circuit

By Myprotein | In Training, Women's Training | on January 4, 2017
Gain A Toned Bum | New Years Circuit
2 votes, 3.00 avg. rating (64% score)

Written by Sarah Curran


New Years Booty Building Circuit


It seems like everybody wants to build a better booty, so here is a workout that will help you make some gains in all the right places! Make sure you warm up before hand and cool down after with some stretches to reduce any post workout soreness and avoid injuries!


overhead squat


Hip Thrusts

 

Begin by setting up a bench so that it is behind you and placed sideways. Set up a barbell with an appropriate amount of weight and roll it over your legs. Consider placing an exercise mat rolled in half between your body and the bar to make it more comfortable for you. The bar should be placed above your hips. Lean back and position your shoulder blades near the top of the bench. Begin the exercise by pushing through your feet and extending your hips through the bar as far as possible. Keep the glutes squeezed throughout the movement. Lower the bar back to the starting position and repeat the movement for as many reps as necessary.


Lateral Band Walks

 

Begin by placing a band around the lower part of your legs. Begin the exercise by standing with your feet shoulder width apart, and a slight bend in the knees. Lower your body down while keeping the chest and the head held high, then begin to step sideways. Follow with the opposite leg and keep the body low at all times. Try to keep a gap between your feet as much as possible so that there is constant tension on the band. Keep stpping for the required amount of reps, then swap direction for the same amount of steps. You can also complete as many steps as possible to make the exercise more difficult.


Cable kick back


Cable Kick Backs

 

Begin by attaching a cuff to a cable machine on the lowest level. Select an appropriate weight from the stack, then attach the cuff to your ankle. Take a step back so that there is tension on the cable, and hold the machine for support. Keep your knees slightly bent and your abs tight, then squeeze the glutes as you kick the leg with the cuff attached back in a controlled manner. At the top of the movement, squeeze the glutes tightly for a moment before returning to the starting position. Repeat for the desired amount of repetitions, then swap legs and repeat on the opposite side.


 X Band Walks

 

Begin by stepping on a resistance band with your feet about 6-7 inches apart. grip the band with both hands, and form an x shape with it by crossing the band in front of the legs. Stand straight with your shoulder blades positioned downwards and take lateral steps. Repeat for as many repetitions as necessary and ensure you complete the same amount of repetitions in both directions.


Cable Pull Throughs

 

Begin by setting up the cable machine so that the pulley is at the lowest height and with the rope attachment on it. With your back to the machine,  straddle the cable and set your feet apart. begin the exercise by reaching through your legs as far as you can. Bend at your hips and keep a slight bend in the knees.  Make sure your arms are straight then use your hips to stand up. Squeeze the glutes and pause for a moment at the top of the movement.


standing Cable pullovers


Clamshells

 

Begin this exercise by lying on your side. Rest your head on your right arm. Place your hips at a 45 degree angle and the knees at about a 90 degree angle resting your left leg on top of your right leg.  Place a resistance band around the legs and begin the exercise by abducting the left leg. Keep your feet together during the exercise and squeeze the glutes tightly. Pause for a moment at the top of the movement then at a controlled speed return your leg back to the starting position. Repeat for the desired amount of repetitions before changing legs. Ensure you complete the same amount of reps on both legs.

These are  some great booty building exercises that you can use as a finisher to tour normal routine or simply pick one or two to add into your session!



 

Gain A Toned Bum | New Years Circuit
2 votes, 3.00 avg. rating (64% score)

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